Run Galloway Girls: Recent Episodes
The Run Galloway Girls - Liz Badley and Naomi Warner
Join us for fun and energetic conversations between friends related to running, training, friendship, life, and of course, The Galloway Method!
Runners Gift Guide:
Running Clothes:
Senita Rio Lux shorts $26
Lux High Waisted Rio Shorts (Multi-Lengths) - Black
Lululemon Align tights and shorts $74-$128
lululemon Align™ High-Rise Pant with Pockets 25" | Women's Leggings/Tights
lululemon Align™ High-Rise Short with Pockets 6" | Women's Shorts
Why we love them: the pockets, the stretchy soft fabric, the wide waistband
Vuori or Rabbit joggers $88-$98
Men's Joggers with Pockets | Vuori
https://www.runinrabbit.com/collections/womens-joggers
Oiselle long sleeve Flow/ Flyout $76
Oiselle Flow Long Sleeve
https://www.oiselle.com/products/flyout-long-sleeve
Why we love them: the fabric is breathable but warm, the shirt is easy to tie around your waist (not bulky) and most of all, the watch window!
Socks $16-$59
Balega socks
Stance https://www.stance.com/socks/performance/women/
CEP https://www.cepcompression.com/collections/running-sportswear/women?pf_t_product_type=Tall+Socks
Other Gear:
Mittens - $38-58 Lululemon, Smartwool
Gloves $5 Tech Touch Knit Gloves - Wild Fable™ Black : Target or $20 Head brand
Buff DriFix or CoolNet UV Headband $10-$20
https://www.buff.com/us/dryflxr-headband-buff-pool-pool-118098722.html?size=16675
https://www.buff.com/us/search/headband+coolnet
Fitletic belt $20 Mini Sport Belt - Fitletic
Shoes:
Liz loves Saucony Kinvara https://www.saucony.com/en/kinvara-14/195019016941.html
Naomi is asking for Hoka Rincons Women's Rincon 3 Lightweight Running Shoe | HOKA® and also loves Saucony Endorphin (Speed, Pro, and Elite)
Nutrition/ fuel:
Honey Stinger, Bonk Breakers, Pedialyte Sport, DripDrop, Saltstick - we shop at thefeed.com and Amazon.com
Orgain protein powder https://orgain.com/?rfsn=6906916.8f27ae3&utm_campaign=6906916.8f27ae3&utm_medium=affiliate&utm_source=refersion
use code CoachLiz30 for 30% off your first order
Other gifts!
Race Registrations - our local running store has a gift pass for any 4 of their races (including 5ks, 10ks, 10 milers and even a half!) Race Pass
Theragun https://www.therabody.com/us/en-us/prime-us.html
Subscription to Runners World
Books by Jeff Galloway, Alex Hutchinson, Matt Fitzgerald, autobiographies by Lauren Fleshman, Kara Goucher
Body glide / trislide (great stocking stuffer!)
Running store gift cards (Road Runner Sports is a great national chain)
Medal hanger - we love Allied Medal Hangers https://www.medalhangers.com/
Running journal - Believe Training Journal (Electric Blue Edition)
Support the podcast and join us in the mission to get safe products into the hands of everyone: https://www.beautycounter.com/rungallowaygirls?goto=/
You can always support the podcast by visiting https://rungallowaygirls.com/shop or shopping https://beautycounter.com/rungalllowaygirls
Of course you’ll get a lot of chat about so many other things, but in this episode we eventually get to sharing our marathon recovery and reverse taper tips!
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
PRINT TO ORDER STORE! Everything in this store is printed to order, so there’s NO WAITING!
Marines and Memories Tank
$32.00
Fast Training partner Tank
$32.00
RUN galloway girls hoodie
$45.00
PRE-ORDER SHOPThese hand made items will be shipped out 2-3 weeks after the order window closes. New items coming in APRIL!
Common Ground BOCO Hat PREORDER
$35.00
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
PRINT TO ORDER STORE! Everything in this store is printed to order, so there’s NO WAITING!
Marines and Memories Tank
$32.00
Fast Training partner Tank
$32.00
RUN galloway girls hoodie
$45.00
PRE-ORDER SHOPThese hand made items will be shipped out 2-3 weeks after the order window closes. New items coming in APRIL!
Common Ground BOCO Hat PREORDER
$35.00
This hat is a fundraiser for Common Ground Childcare. 100% of the proceeds will go to the center. We are just hosting the online ordering, since their site doesn’t have the ability to take payments.
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
PRINT TO ORDER STORE! Everything in this store is printed to order, so there’s NO WAITING!
Marines and Memories Tank
$32.00
Fast Training partner Tank
$32.00
RUN galloway girls hoodie
$45.00
PRE-ORDER SHOPThese hand made items will be shipped out 2-3 weeks after the order window closes. New items coming in APRIL!
Common Ground BOCO Hat PREORDER
$35.00
This hat is a fundraiser for Common Ground Childcare. 100% of the proceeds will go to the center. We are just hosting the online ordering, since their site doesn’t have the ability to take payments.
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Today we talked about where we are in the process of marathon training, just 10 days out from the race!
Next we answered a couple of listener questions:
- Question from Ian - "can you please explain what a low aerobic shortage is and why it is important to you to improve it?" We talk about the 5 heart rate zones and the importance of zone 1 and 2 to build your base — your fitness foundation. And we reference this article in Womens’ Running by Jason Fitzgerald.
- Question from Carly - "how do y'all know what pace to do for the run intervals to hit your end goal pace?" This is a tricky one but we typically look at our watches to see where we are - toggling between lap pace and current pace.
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
PRINT TO ORDER STORE! Everything in this store is printed to order, so there’s NO WAITING!
Marines and Memories Tank
$32.00
Fast Training partner Tank
$32.00
RUN galloway girls hoodie
$45.00
PRE-ORDER SHOPThese hand made items will be shipped out 2-3 weeks after the order window closes. New items coming in APRIL!
Common Ground BOCO Hat PREORDER
$35.00
This hat is a fundraiser for Common Ground Childcare. 100% of the proceeds will go to the center. We are just hosting the online ordering, since their site doesn’t have the ability to take payments.
Powered by Squarespace
Show Notes:
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
PRINT TO ORDER STORE! Everything in this store is printed to order, so there’s NO WAITING!
Marines and Memories Tank
$32.00
Fast Training partner Tank
$32.00
RUN galloway girls hoodie
$45.00
PRE-ORDER SHOPThese hand made items will be shipped out 2-3 weeks after the order window closes. New items coming in APRIL!
Common Ground BOCO Hat PREORDER
$35.00
This hat is a fundraiser for Common Ground Childcare. 100% of the proceeds will go to the center. We are just hosting the online ordering, since their site doesn’t have the ability to take payments.
https://www.mindbodygreen.com/articles/how-to-love-your-body
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
You can always visit the most up to date shopping links at rungallowaygirls.com/shop
Should you be forefoot, midfoot or heel striking? We dive into the different types of foot strike, cadence, stride length, and the different injuries that crop up with foot strike patterns vs the shoes themselves.
We recapped our goal marathon pace miles over the weekend, and how you can take walk breaks regardless of your goals and how walk breaks can be a “reset” mentally and physically, and how amazing Galloway run/walk/run can be for fitness and speed over time!
We love the mantra for the marathon: “Relax, You’ve Got Time”
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
Setting realistic expectations in the marathon.
If this is your first marathon - you should not set a time goal. Your goal should be to finish upright, smiling, and wanting to do it again. But you CAN set a speed limit. That is a pace that you are not allowed to exceed, so that you don’t go out too fast - But how do you set that?
First Marathon - Use the slate magazine predictor - we put in a half marathon time of 1:55:20, with an average of 25 miles per week and got a 4:27:10
With an average of 30 miles per week - 4:23:58
Liz - first marathon in 2011 was 4:31:02, with a spring half of 1:53:26 - even putting in the average of 17 miles a week over 13 weeks, it gave a 4:18:11 - BUT that 4:31 was taken out in a 2:03, if there had been a speed limit equal to the pace of a 4:18, perhaps that first marathon would have been faster! But this is why you don’t put time expectations on your first marathon
To use calculators - don’t use a race over a year old or one where you were in prime shape and you’re not in that shape now. Use one that approximates your current shape. Try to use longer races - a half or 10 miler, but remember that a marathon is a completely different animal!
Liz 2013 - 1:54:00 was a recent half from the spring,
Volume: 20.25 over 12 weeks
Predicted - slate: 4:18.07, actual race 4:09:45 (other calculators still predicting 3:57)
Shop our links to support the podcast
- Beautycounter
- Honeystinger
- Orgain
Business tools
- Square Referral Link: https://squareup.com/i/RUNRGGIRLS
In this episode we answer frequently asked questions about running and training, drawing from our own experiences and Jeff Galloway’s book Galloway's Marathon FAQ: Over 100 of the Most Frequently Asked Questions. Find more of Jeff’s books here.
To support the pod, please visit rungallowaygirls.com/shop for links to our merch and our favorite products - Orgain Protein Powder, BeautyCounter, and HoneyStinger.
This episode is all about how we fuel!
We have both come from a history of disordered eating, which we will dive into on another episode. Your body needs CARBS! As runner you probably need 60-70% carbs. Carbs = energy! Also, as a runner - you can probably add more protein to your diet. When in doubt, throw some protein on it! We love Orgain protein powders (and you can get 30% off your first order by using code COACHLIZ30).
We talk about the Ketogenic diet, and what it is good for. This episode of the Tim Ferriss Show is a great resource: #172: Dom D'Agostino - The Power of the Ketogenic Diet
We mention a few of the fuels we use/have used on the run: Jelly Belly Sport Beans, Honey Stinger Chews, Maurten 100 Gels, GU Gels, Tailwind, Spring Energy, Huma, Gatorade chews, mini pretzels, Fig Bars, Picky Bars, Sour Patch Kids, Peanut M&Ms, Twizzlers… bottom line: ANY fuel is good fuel - there are no bad run fuels - whatever you use or can get your hands on is good fuel. Fuel early, fuel often, and more is better - GI distress is often a symptom of NOT fueling enough - not the type of fuel you are using during a run. Set a timer during a race if you are not good at remembering to fuel.
We touch on Intermittent Fasting and why it is a dangerous game to play with your hormones, bone density, and can lead to long-term issues, especially for women. And how our bodies go into starvation mode when they aren’t fueled properly… which the body responds to by raising cortisol and tanking metabolism and storing extra fat… the exact opposite of what your fitness “goals” are. Reach out to a Registered Dietician who has experience with athletes if you think want guidance on how to properly fuel for your activity level.
OMG! we talked about a lot of things on this episode, but up front we announced an income stream for this podcast! When we launched Run Galloway Girls as a business in 2019, we immediately were able to come up with expenses (registering the business, the website, microphones, a coaching platform that we use - but don’t charge athletes that we coach), but we were unclear how we would be able to show a profit. Enter the podcast!
Starting the podcast helped us realize that we could use it, and this site to promote brands that we love through affiliate links and aligning ourselves with brands that we love. Liz has been a director with Beautycounter since 2016, joining the brand in 2014 (you can read about that decision here), just a year after they launched, so it made sense to have Run Galloway Girls represent Beautycounter as well. You can shop safer product here: https://beautycounter.com/rungallowaygirls to support this podcast.
That announcement digressed into talking about safe deodorant. Beautycounter makes one, but we both prefer Native. You can support us and shop for Native on Amazon.
After talking about deodorant for far too long, we moved on to sharing about our weekend of running and hanging out!
You’ll have to listen to the podcast for all the details, but we definitely BOTH agree that the over distance, long slow run has mental benefits that outweigh any risks, provided you really do slow down! We also talked about our strides.
Check out the full post here: https://rungallowaygirls.com/podcast/2023/1/19/8-week-half-marathon
Starting a podcast has been a dream of ours for 4-5 years. It’s a freeform style conversation to introduce ourselves.